Quote from: kevinjoe on November 22, 2020, 12:43:09 AMMay tips ba kayo para magka-laman ang binti?
Di kasi ako bagayan ng pants at shorts dahil medyo payat ang legs at binti ko huhu
ok naman ako sa upper body, lean lang. Hindi mataba, hindi rin payat.
quad exercises kelangan mo gawin 2x a week (monday & friday)
1. hamstring curls 3 sets 15-18 reps
2. barbell squats 5 sets 8 reps
3. bulgarian split squats 3 sets 15-18 reps
4. leg extensions 3 sets 15-18 reps
5. calf raises 3 sets 25-30 reps
kumain ka ng madaming protein rich foods